15-Min Full-Body Stretching Routine

PDF pose chart here: If you have stiff hamstrings, locked up hips, and/or a rigid spine, and you’re looking for a fast, but effective, solution for full body flexibility, this video is for you. This 15-minute sequence of poses is very simple and pragmatic. It follows key Science of Stretching principles and uses deep, passive stretches to help change your soft tissues and improve your mobility. However, it is NOT easy and should be used as a post-exercise practice, not a warm-up. Think of it as a supplement to your other activities. VIDEO CONTENTS 00:00 Flexibility 01:33 Science of Stretching 05:15 Corrective Exercises 05:34 Wall Doll Pose 07:58 Cliffhanger Pose 10:22 Blaster Pose 15:11 Block Noodle Pose 17:49 Lightning Bolt Pose DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you’re injured or suffering from pain when performing any of these poses, you should see a doctor. ANATOMY OF STRETCHING Your myofascial tissues (muscles and fascia) get lots of circulation and have a huge ability to grow, lengthen and transform. However, when you stretch, does it sometimes feel like you’re fighting your own muscles? This is called your myotatic reflex or stretch reflex. It happens when the muscle spindles, the stretch-sensing nerves inside your muscles, signal to your spinal cord and cause your muscles to tense up to protect you from stretching too far or too fast. To combat this, you need to slow down, hold your stretches for longer and use breathing techniques to reduce the myotatic response. In this video we’ll show you how to do both. BEST PRACTICES These poses should always be done after a workout, never before. This is stretching with a capital S, meaning it’s very intense and is designed to affect change in your soft tissues. If possible, do it before bed when your body has plenty of time to recover afterwards. 5 POSES WE’LL LEARN 1) Wall Doll 2) Cliffhanger 3) Blaster 4) Block Noodle 5) Lightning Bolt WANT MORE? * Science of Stretching 5-Day program: * Join our YOGABODY Daily at-home fitness program: * Lucas’ podcast: * Main site: Like this video? Please subscribe for more Got a question? Please post down below. #Flexibility #StretchingExercisers #Mobility